Strength kutsungirira. uremu nokudzidziswa purogiramu beginners

chinhu akadaro sezvo simba kutsungirira, ane chokuita nakachany tsandanyama. Not kufungwa kuti vamwe simba mutoro munhu pachake uye zvakanaka sei uye kuti sei nguva refu muviri kupikisa mutoro.

Kazhinji gyms vanogona kuchengeta zvinhu apo vatambi vaviri vari kuita pamwe chete kwenguva yakareba, vari chete uremu kirasi, kare pamusoro rechitatu kusvika, vanoratidza kutsungirira zvakasiyana. Imwe nyore kutsungirira kurema, mumwe - wokupedzisira nesimba. Musiyano uri mano tsandanyama kuti vabereke simba. Uye kugona ichi inogona uye inofanira vakadzidziswa.

Kune dzinokosha muviri uye nzira kutsungirira kunodzidziswa. Kwavari, tichataura zvizere.

mbabvu mhando

Pane kupesana kupinda mhando mbiri:

- zvemwoyo;

- tsandanyama kutsungirira.

Kubva rokuti zviri pachena kuti wokutanga mhando zvinosanganisira sei kuzvibata mwoyo, tsinga, mapapu murume ane zvikuru refu zvinorema. Kutanga kworudzi urwu remitemo anogona cardio kuita, kureva achimhanya, kushambira, kufamba, kuchovha bhasikoro, uye zvichingodaro. D.

Tsandanyama, akavapindurawo, kurovedza squats, dhonzai kupota, Achitsaudzira nemimwe miitiro yakadaro.

Chii chinoratidza simba kutsungirira?

1. Kana munhu anorovedza kwazvo, muviri wake pave fuma, akadai creatine. Zvishoma nezvishoma hunoungana tsandanyama, uye zviri pamusoro wayo uwandu uye zvinoenderana here Zvinomukunda imwe nzira. Kana creatine rinobudiswa sezvingatarisirwa zvakakwana, unogona kutanga kutora chaiyo chinamatidzwa.

1. Zvakakosha chaizvo kuti nguva kushanda tsandanyama dzako panguva kurovedza. Rezasi ari coherence, zvikuru simba yaunopedza. Ruzivo dzokumhanya hapana matambudziko nayo, basa rose zvakakwana kwemakore kudzidziswa.
2. The zvakawanda munhu zvitima, akasimba mano tsandanyama innervation. Nemamwe mashoko, tsandanyama anokwanisa kubata kwenguva yakareba. Uye, naizvozvo, kurovedza muviri kunogonawo kuva yakareba.

Zvinogona kwakagumisa kuti hazvibviri kutanga nesimba anoverengeka mavhiki kana mwedzi. Iri basa nokururamisira unoparadza nguva-kuti kunoda nesimba uye nguva dzose tsika.

Sei I vachifanira kutsungirira?

Hazvirambiki kuti kuva kutsungirira muviri chaizvo zvakanaka utano. Tichanzwisisa sei.

Chekutanga, pamwe Akazadzisa kunetseka womunhu muviri unotanga kushanda zvakasiyana. okisijeni nani anopinda neropa, makabhohaidhiretsi vari dzikwanise simba uye dzimwe mafuta kuenda kure. Izvi zvinoreva kuti muviri anowana zvikuru uye zvinovaka muviri.

Chechipiri, chokupika anovandudza yekudyidzana mwoyo. Mukuwedzera, mapapu kushanda nani.

Ndokusaka kukura simba kutsungirira - basa rinokosha chaizvo chero mutambi, kana nyanzvi kana mudzidzi. Chokwadi, pamwe ruzivo kudzidziswa zvose kuuya woga, asi rinoda nguva. Kana uchida kuva nesimba nokukurumidza, pane zvakawanda zvinokosha muviri. Kakawanda kushandiswa nevaya vanozviwana vari uremu-anosimudza kana Russian pabhenji.

Training zvose mitemo zvakafanira

Kukirasi haana kupfuura pasina, unofanira kutevera vamwe mitemo chaiyo (kunyanya beginners iyi).

1. Panguva yechiitwa zvakafanira kuva zororo. Pakati nemhando uye pakati zviitwa - hazvina basa. Zvinoshamisa kana anoputsa havasi zvachose kungogara Somuenzaniso, inorema muviri kuchatsiviwa imwe vakareruka. Saka muviri zvichava nyore kutsungirira kushushikana, uye panguva imwecheteyo, nokudzidziswa zvichava hunobudirira.
2. Dzidzisai kutsungirira unofanira ose zuva, kubvira munenge gumi namashanu maminitsi makumi maviri. Zvishoma nezvishoma kuwedzera. Zvakakosha kusimbisa kuti zvishoma nezvishoma! The kunonyanyisa nguva haafaniri kupfuudza maminitsi makumi matanhatu.
3. Regai kunyonganisa simba kudzidzisa uye kutsungirira kurovedza. Izvi zvakasiyana zvachose yakatarwa kurovedza kuti anofanira kuparadzaniswa. Optimally, kana pakati pavo achatora maawa.
4. Uye zvichida chimwe chezvinhu zvinokosha ezvinhu. Training vanofanira kuunza mufaro uye mafaro, haufaniri kuita zviitwa kubva okupedzisira mauto uye uuye pachavo simba uye nzwa dzungu.

The yakanakisisa kurovedza kutsungirira

Munhu wose anogona kuita zvinobudirira Workout, nemhaka iyo vachatanga kukudziridza simba kutsungirira. nyore muviri, inozikamwa kuwanikwa zvose. Ngatikurukurei chimwe nechimwe chazvo nomumwe.

manya

Exercise zvichida ndicho. Vanhu vazhinji kungoti wakarerutsa kana kuita zvakaipa. Pano Ndizvo zvaunofanira kungwarira kuti:

1. The muviri unofanira nguva apore. Hazvina varumbidzwa kumhanya ose zuva. The yakanakisisa Ipfungwa - rimwe zuva. Zvisinei, kuti zororo kwemazuva anopfuura maviri haasi kukodzera.
2. Kufema inofanira zvakakwana, saka nyatsotarisira ichi.
3. Kana uri mutsva uye kwete kare kumhanya, zvakanakisisa kutanga kufamba. Izvi, Sezvineiwo, zvakare kubatsira chaizvo muviri, kuburikidza icho zvakakwana anovandudza simba kutsungirira. Kufamba kunyange zvaisanganisira ari mazita anoranga of Olympic Games. Chinhu chikuru - kuchengeta kutsanya aifamba. Zvadaro unogona kuenda nyore run maminitsi mashanu rimwe zuva, zvishoma nezvishoma kuwedzera nguva.
4. Cardio vanofanira siyana zvikuru. Mhanya zvishoma nezvishoma pakutanga Inowedzera uye ipapo kuderedza kumhanya.

kusvetuka tambo

A yakawanda Migumisiro zvinogona kuonekwa nyore nokuita zviitwa netambo. Kuzviita kushanda kwako abs, magaro, mapendekete, hudyu, maoko. Kurumidzai kupisa mafuta, kunonatsiridza nhamba Kufambisa uye mamiriro ezvinhu mwoyo uye ropa midziyo.

A shoma nyore mitemo:

- kana akaita kusvetuka kutanga kubva pauriri zvose tinofanira norutsoka;

- kuita zvinozoita Zvinokurudzirwa kuti kusvetuka kwemaminitsi 15;

- kubatsira kuvandudza mugumisiro nokuuruka rimwe gumbo; makumbo dzinofanira alternated nguva nenguva.

Classic vanogara kupota uye squats vane dumbbells

Vanhuwo squats anogona siyana Somuenzaniso, basa ravo "pfuti" (t. E. Apo rimwe gumbo rwakatambanudzwa). Kuvhiringidzwa achava anenge akangofanana pamusoro run. Zvaari kuita, unogona atore dumbbell. The mutoro achava makuru, uye nokudaro, tsandanyama achaparadzwa vakashanda kunyange nani. Kunyanya inoshanda squat-plie.

Sport mitambo / kushambira / cu

zviitwa All chikuru kurovedza muviri kunopindirana kutsungirira. Chinhu chikuru chete - kuti yakananga kurovedzwa purogiramu (kanenge 2-3 pavhiki), asi kana tiri kutaura pamusoro swimming uye kuchovha, kushambira uye tinofanira kupfuura chinhambwe chikuru. Asi, chokwadi, vanofanira kuwedzera zvishoma nezvishoma.

Push kupota uye kurovedza pamusoro chinjikira bars

Zvakakosha kuita kusunda kupota nomazvo. Unogona kuwana mberi zvose zviri nhamba, asi hapana chichabudirira, nokuti unhu unokosha zvikuru. Ramba uchiongorora kufema zvakarurama: kukwira - exhale, buruka - fema. Back - nguva dzose chete twasu. Number Nzira zvinofanira kuwedzera zvishoma nezvishoma kubva mumwe shanu.

Kana chinjikira nemizariro, zvomunda iyi, iyo nzira ina. Vanosanganisira vazhinji muedzo kupota sezvo unogona kuita. dzakatwasuka, makumbo unoratidzwa muviri. Kana nokusimudza vanoita mweya.

Exercise pamusoro Muscle Workout

Kana swinging kwechaunga, zvakakosha kana ukaisa pasi, patsoka dzake kumbobva kuti iye (zvichida nani munhu kuasimudza), uye kumutsa muviri pachayo dzakaguma nokuvhiringidza. Tapota ona kuti tsandanyama vanoda ruchatambanudzirwa kwete chete kana vakanonga, asiwo kana achideredza muviri.

Chirongwa Basic yokudzidzisa

Sezvatotaurwa, simba kutsungirira ane chokuita nokurovedza simba. Kana yechipiri, chikuru chinangwa nomutambi - kutanga tsandanyama simba, kupomba navo uye kuvapa zvandinenge chimiro.

Pasina akatanga kuva nepurogiramu yokurovedza hakushandi. Izvi zvinofanira kuita kuti murairidzi zvose zviri mumuviri womunhu. Kazhinji, chero chirongwa kunobva ndechokuti mutambi zvinomutsa vaifanira zvinoita kurema pachavo, kuita refu hwatsvuka pakati pazvinhu. makirasi aya inoitirwa kakawanda pavhiki, uye kazhinji ine matatu anogadza mumwe muviri. Basic muviri - a squat, bhenji chewaini, dhonzai kupota, rinotenda pamwe dumbbells, maekisesaizi pamwe ane barbell.

Sei kusarudza mutoro?

Weight nokudzidziswa chirongwa nokuda beginners nechinangwa achisimbisa nheyo yose muviri, kana nokusika nheyo idzi.

Sezvo chero basa, iwe haugoni kuenda kure kunyika simba mitoro. Zvinofanira kuita rimwe zuva. Wrong kutarisa chimwe nzvimbo (akadai gluteal tsandanyama), unofanira kushanda kuburikidza zvose. Zvinofanira inobva inokosha basa kurovedza imwe Workout haafaniri kusanganisira anopfuura 5 zvipenyu dzavo. The murairidzi anogara kuona, saka kuti ruzivo akaita basa nemazvo saka dzakatakura chaizvo avo nemapoka tsandanyama hunosanganisira maekisesaizi. Vanosungirwa kwoushamwari-up!

Kazhinji beginners kunhonga dzakaoma anotevera yechiitwa:

- hyperextension;

- nokuvhiringidza (wokudhinda);

- kurovedza pamwe barbell;

- munhu mira chebasa nechigumbuso kuti zamu;

- bhenji agere / akarara pasi.

Chokwadi, ichi ndicho nyore purogiramu yokudzidzisa simba. For beginners, izvozvo chete zvinonyatsoenderana zvakakwana. The mutoro mwero, asi zvakakodzera kusvika mugumisiro nguva refu ari kuuya haazorambi.

Simba basa pamba

Haasi wose anogona kutenga kuenda gyms. Asi kuti hapana chikonzero kuti rokurwadzisa, nekuti kurovedza inoshanda inogona kuitwa kunze yacho. Kakawanda musha wakaita abdominal muviri, inotunga kupota, lunges pamwe zviyereso, squats pamwe dumbbells, maekisesaizi pamwe masimbi. Kumba Workout achava kunyange hunobudirira kana paine Simulator. Heino mimwe mienzaniso kurovedza:

1. Nokuti vakadzi, zvinoshamisa muviri Sungira. Unofanira kugara pasi, Akasendamira emaoko ake nezvigunwe. The muviri anofanira ngaatarire (ndiyo ezvinhu kukosha). tsandanyama All kuwana mutoro chakakomba. Exercise zvinofanira kuitwa muna matatu rinovira, achiedza napo kumira panzvimbo ino.

2 Nokuti vanhu vachava guru simba kudzidzisa kurovedza pamwe zviyero kumba. Kuita ukoshi hwavo pazuva. Unogona kuita ndatsamwa, squats, bhenji wokudhinda, kusunda. For makirasi dzakakodzera uremu 24 makirogiramu kana 16 makirogiramu. For beginners Zvinokurudzirwa kushandisa pamwe zviyereso diki, uye gare gare, apo tsandanyama vajaire makaremerwa, anobatsira uye uremu 24 makirogiramu uye 32 makirogiramu.

Waizoita vasingafariri, simba kutsungirira kudzidzisa kana chirongwa simba kudzidzisa, haufaniri kukanganwa kuti chero zvazvingava, mutumbi vachada yakawanda simba, zvaakanga chichatibatsira kuswedera, kazhinji kubva chikafu. Ndokusaka zviri kukoshesa kudya zvinovaka muviri. Unofanira kudya zvokudya akapfuma mapuroteni uye makabhohaidhiretsi. Zvinokosha kuti chikafu wakagamuchira zvinovaka muviri uye mavhitaminzi. Zvinokosha, Chokwadi, kusiya tsika dzakaipa. Uyezve, vose vatambi vari kuita chakakomba uye nyanzvi, vane muviri chirongwa chavo uye vaitofanira utongi. Saka, hatifaniri kukanganwa kuti wechokwadi yasarudzwa Kudya - danho rokutanga kurutivi chinangwa.